Updated April 29, 2024 by the Keto Chow team.
Whether it’s a breading for a fried favorite, or baking up a storm, flour seems to be everywhere, and it can be tricky to find a keto-friendly replacement that works well. Here are five flours you can consider that are likely to fit with your ketogenic macros.
Here are the five best keto flours and coatings for all your cooking needs.
1. Savory Chicken Soup Keto Chow (or other flavors)
Keto Chow works well as a flour replacement for frying or even in baked goods like biscuits. It clings to moist foods like raw chicken and tofu, and cooks in hot fat without burning.
It works best for pan frying at medium-high heat, or as the first coat in a three-pan breading process, where it will cling to the food like flour and absorb the egg wash to create a sturdy coating. Keto Chow also helps make a stronger crumb coating when mixed with other keto friendly coatings like almond flour and grated cheese.
2. Crushed pork rinds
These have become so popular for keto and paleo cooking that you can now buy prepared pork rind crumbs, pork rind dust, or pork panko! Their rough yet light texture offers a coating that insulates foods from hot oil and remains light because the pork rinds don’t absorb much oil, and they retain their crunch after frying.
They can also be used as croutons. They usually contain salt which means you will need to adjust the seasoning of the food you’re preparing—and of course they don’t suit vegetarians or anyone who avoids pork for dietary reasons.
3. Almond flour
This is one of the most popular keto friendly flours; it’s versatile, mild in flavor, paleo and vegan friendly too. It’s a favorite in keto baking because it is a little lighter than some alternatives while still being low in carbs.
4. Coconut flour
This is another common flour used in baking, especially combined with almond flour. It does have a heavier texture and stronger flavor than almond flour tends to, but is still a great option. It’s not a flour I recommend for frying, however, as it will absorb too much of the oil.
5. Keto breadcrumbs or cracker crumbs
If a recipe calls for bread crumbs, make your own keto-friendly version with crumbs from your favorite keto breads, crackers, protein chips, and wraps just like you would with standard bread and crackers. Dry out breads and wraps in a low oven (about 200℉) until they are crisp to the touch, then grind in a food processor or blender.
Chips and crackers can be crushed in a plastic bag or in a food processor. Store them in an airtight container in the freezer for best results.
